10 Tips to Increase Bone Strength

Build Strong Bones

Build Strong Bones

Characterized by weak and brittle bones, osteoporosis and its precursor osteopenia affect 44 million Americans and lead to more than
2 million bone fractures every year, according to the American
Academy of Orthopaedic Surgeons.

There's a lot you can do to keep your bones strong and lower your risk
of osteoporosis. It's never too early to start. Think of your bones as a
retirement savings account: You need to bank a lot of funds when you're young
so that you have plenty to draw upon as you get older. Bones reach peak density by the early 30s,
according to the Mayo Clinic. From
then on, your job is to keep those levels up by getting enough calcium and
vitamin D, exercising, and taking other steps.

Start Young

Start Young

Think
of your bones as a retirement savings account; you need to bank a lot of funds
when you're young so that you have plenty to draw on as you get older. Bones reach peak density when you're in your 20s.
From then on, your job is to keep those levels up by getting enough calcium and
vitamin D, exercising, and taking other steps.

Know Your T-Score

Know Your T-Score

Osteoporosis is often called a silent disease because you won’t display
obvious, outward symptoms until a bone breaks — obviously not a sign you want
to wait for. A bone mineral
density (BMD) test can tell you how strong your bones are. The results
of this test are given as a number called a T-score. Your doctor can combine your
T-score with other risk factors like your age and gender to determine your
actual risk of breaking a bone in the next 10 years.

Milk It

Milk It

Milk is full of calcium (the
foundation of healthy bones) and vitamin D (helps the body absorb calcium). Additionally, vitamin D helps build and repair
bones and keeps muscles strong, which reduces the risk of falls.

Women age 50 and younger and men age 70 and younger should aim for 1,000
mg of calcium per day, according to the National Osteoporosis Foundation. Older
men and women should aim for 1,200 mg of calcium a day. This is the equivalent
of about four glasses of nonfat milk or three cups of nonfat yogurt.
Men and women under the age of 50 should aim to consume 400-800 IU of vitamin D
per day. People over the age of 50 should aim for 1,000 IU of vitamin D daily.

If you don't eat dairy, drink calcium- and vitamin D-fortified orange
juice, or nondairy fortified milks like soy, almond, or coconut milks, you
should consider taking supplements. You can also get vitamin D from sunlight
exposure.

Don't Smoke, Limit Drinking

Don't Smoke, Limit Drinking

Smoking increases the rate of bone loss.Women who
smoke have lower levels of estrogen and tend to hit menopause at a younger age,
both of which accelerate bone loss.

If you drink, keep it to no more than two drinks a day for men and
one drink a day for women. Anything more will interfere with your body's
ability to absorb calcium and will also slow new bone formation, according to
the Mayo
Clinic.

Meat in Moderation

Meat in Moderation

The
popular saying “all things in moderation” definitely applies to meat,
especially when it comes to healthy bones. Calcium and phosphorous help the
body digest animal protein. Eating too much red meat, fish, pork, and poultry
can sap these resources from the bone.

On
the other hand, protein deficiency hinders
calcium absorption in the intestines. The solution? Limit your
animal protein intake to no more than twice a day, and eat small portions—about
3 ounces, or the size of a deck of cards.

Ask Mom & Dad

Ask Mom & Dad

Genetic traits determine a lot of factors that
affect your overall bone health, including your bone size, bone
mass, when you'll go through menopause, and how well your body uses calcium and
vitamin D. These traits are passed down from father to son and mother to
daughter. By knowing your family history, you can take appropriate steps to
intervene, including earlier screening for osteoporosis and use of appropriate
medications.

Cut Back on Sodium

Cut Back on Sodium

Too much sodium causes
calcium to leach out of your bones and then be expelled through the
urine, according to the Cleveland Clinic. To keep more calcium in
your bones (and less in the toilet bowl), follow a low-sodium diet by cutting
down on processed foods and keeping the saltshaker off the table.

Stay Active

Stay Active

Weight bearing exercises — activities that force you to work against
gravity — strengthen bone by stimulating bone-building cells called osteoblasts. High-impact exercises
like running, tennis, basketball, and kickboxing strengthen bones the fastest. Exercise
regimens that are even more moderate do the trick too. Try brisk walking or
simple vertical jumps instead, if high-impact moves aren't safe for you.

Flex Those Muscles

Flex Those Muscles

Every time you flex your muscles, tendons — which attach muscle to bone —
tug on your bones stimulating them to grow. Therefore, any exercise that helps
build muscle (lifting weights,
using resistance bands, doing yoga) will also help build bone
density and strength.

You don't even have to leave your house, just strap on 1- or 2-lb. wrist
and ankle weights while doing chores at home. Another plus: strong muscles
improve your balance and coordination so you're less likely to fall.

Bonus Tip: Protect Against Falls

Bonus Tip: Protect Against Falls

In later stages of osteoporosis, simply walking around your home can
lead to accidents. However, several simple DIY fixes can reduce your risk of
falls and breaks. For example, you can:

secure
rugs so they won't slip

remove
clutter from walkways

install
night lights in hallways and bathrooms

use
a no-skid rubber mat in the bathtub

install
a grab bar in the shower

make
sure your slippers have rubber soles

More Bone Health Resources

More Bone Health Resources

Find everything you need to know about osteoporosis here. You
may also be interested in the following:

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